Free printable self care and wellness trackers

Hi again everyone,

So I’m not sure about you, but every so often I get in a real rut with life. I go from being super hyped and excited to chase goals and feeling amazing, to struggling to get out of bed and refusing to leave the house because my confidence is so low, all within the same week. It’s at times like these were I usually get frustrated with myself – I feel like I’ve hit a wall either with my mental or physical health, and I want to PLAN TO CHANGE.

The only problem with my usual plans is I usually come up with ways to track progress that requires way too much effort, and then feel worse afterwards for giving up after a week. Everyone is tracking everything these days – calories, macros, steps, weight, measurements, moods – with hundreds of different apps to juggle. So I thought I’d do it the old fashioned way and make some printable self care and wellness trackers, where everything is all in one place and moods are easily comparable to daily activities or foods consumed.

Here’s what is included:

Page one: Self care planner

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Here you can write down ways of self care that you would like to practice daily, weekly and monthly. For example, I’d like to get into the habit of meditating daily and drinking 2 litres of water daily. I’d like to have a face mask and exfoliate once a week, and once a month have a hair cut or get my nails done. This is for YOU to plan your treats and make sure you’re getting the self care you deserve!

Page two: Daily self care tracker

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I’m looking forward to using this one – I think it’ll be a great tool to develop healthy habits. Some of my goals will be things like ‘morning run’, ‘waking up before 6.30am’, ‘meditation’, ‘no tech day’, ‘read for 1 hour’ and so on. Of course some things will prioritise over others, and the idea isn’t to do as many things as possible – but rather a good way to build on healthy habits and become more aware of how your activities influence your mood. Speaking of…

Page three: Health & mood tracker

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For me personally, I’ll be tracking things like anxiety and bloating, low moods and PMS type symptoms. But anything you struggle with, write it down. You may find you see a positive change once you improve your nutrition and fitness, and be able to link good mood days to certain self care activities, foods or workouts.

Page four: Food & fitness tracker

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Food and fitness is an important part of my life. I’m an active person and I’m generally healthy with my food. But again, this is for you to develop healthy habits. I’ll be tracking things like yoga practice, raw and whole food consumption, ‘treat’ food consumption, sugar consumption, training, stretching and so on.

PLEASE do not fall into the trap of feeling guilty if you begin to notice negative patterns in your trackers.

These are here to help you and make you more aware in a quick and easy way. If you start to feel guilt for breaking a 4 day yoga or healthy eating streak, you’re in it for the wrong reasons. It is to help and motivate you to develop and grow, and practice acts of self love and care. You cannot grow through self hate, so maybe have that as a goal – to start working on that negative voice in your head.

You don’t have to use them all of course – you may find that one is enough and you want to focus on one aspect of your well-being.

Regardless of how you use your trackers, I hope you find them useful and I’ve given you some inspiration. If you have any questions or suggestions for future resources, let me know. I’m considering coming up for one for IBS/food intolerance tracking. What do you guys think?

Don’t forget, if you print these out and use them don’t forget to share them on instagram and tag me so I can see: @mind_body_millie !

Download your free self care and wellness trackers here



Reverse dieting – one week in

Tomorrow is day 7 so I’ll have reached the one week mark for this whole clean eating malarky! Only 7 more weeks to go…heh…heh… 

For those who are following me on Snapchat/Insta, you may have guessed that my diet/gym regime has had a bit of an uphaul recently.

I mean, I was on my own little mission anyway (See my mind, body, soul 80 day challenge), but also decided to enlist the guidance of online personal trainer, Lukas Duncan, to give me a bit of a kick up the butt diet-wise, to get myself body confident for summer.

My problem is, although I’m pretty clued up about nutrition, I also am a big believer in ‘treat yo-self’ and have always rolled my eyes when people won’t eat something nutritionally good for them when they’re hungry, because ‘it doesn’t fit their macros.’

Now I’m one of those people! I’m meal prepping (which I did a bit before anyway but never to this scale) and weighing everything I eat down to the last gram. I figured I would give it a go for 8 weeks. But this is seriously ‘clean’ eating.

And although I’m on a ‘diet’, which I consider to be pretty restrictive in the sense of measuring macros and strict eating times/portions, I’m not hungry. I’m actually eating more than I have for ages – I’m up 300 calories a day, and most days I can’t even use up all my calories.

Here’s what a general day looks like:

Day 1: was pretty easy. I was motivated. I was doing this. Gym in the afternoon.

Day 2: was a little more annoying, purely because I felt like I’d spent the majority of my afternoon meal prepping and was not happy about this. Also felt like I needed a wee nap in the afternoon.

Day 3: could not wake up. Just couldn’t. I tried to have a black coffee but I HATE black coffee so took two sips and didn’t bother with the rest. Almost threw my Tupperware pot against the wall at work. Didn’t feel able to work until about 12.30pm. Went to the gym that night. Passed out in bed.

Day 4: seriously tired and slight headache all day. Although not as tired as day 3. BUT as I was eating my 3rd bit of dried chicken and broccoli that day I did want to cry and run to get some chocolate. Possibly the most down I’ve felt the entire process so far. Went to bed for 8pm. Good night sleep.

Day 5: woke up naturally at 6.30am and stayed awake all day. No usual ‘slump’ around 2/3pm that I usually get. Also not craving sugar as much. Lots of energy in the evenings after work – cleaned the whole house before going to the gym in the evening. Meal prepping does have it’s perks when it means you rarely have to cook dinner as it’s already done – free’s up some evening time. Oh, and had a bit of a peanut butter binge in the evening before bed.

Day 6, today: Despite not sleeping that great, I woke up again at 6.30am and stayed awake all day, no brain fog. Even motivated enough to write a blog post! Muscle aches almost everywhere on my body, but I have a rest day this evening before arms tomorrow.

If one thing is clear, is that cutting out refined sugars/carbs/gluten/dairy has done wonders for my gut already. That’s what’s keeping me motivated – the fact that I haven’t gone this long without being bloated/uncomfortable since…I can’t even remember.

Also thinking about it, I do feel considerably less anxious and more ‘on top’ of things. But that may fade the longer I go without chocolate!

Watch this space! No doubt I’ll post a progress photo soon and reassure myself that I can do this!! for 7 more weeks (and 1 day)!